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    Peak to Plate » All Wild Game » Venison

    Simple Cast Iron Venison Tenderloin

    Published: Feb 20, 2023 by Annie Weisz · This post may contain affiliate links.

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    Jump to Recipe

    Venison tenderloin: the king of all the deer steaks. This special cut of meat doesn't need much to shine! A little salt, pepper, cooking fat, and a cast iron pan are all you need to make the perfect pan-seared venison tenderloin. It's tender, juicy, and oh so flavorful. Give it a try or check out one of these other great venison steak recipes today!

    sliced venison tenderloin with thyme on white rectangle plate.
    Jump to:
    • Why This Recipe Works:
    • Ingredient Notes:
    • Equipment Notes:
    • Step by Step Instructions:
    • Putting it All Together:
    • Recipe FAQ's:
    • Other Recipes to Try:
    • Recipe:
    • Simple Cast Iron Venison Tenderloin

    Why This Recipe Works:

    Salt. Pepper. Venison. Cast Iron. All you need are a few simple ingredients and you're well on your way to a perfectly cooked venison steak.

    A little salt and pepper highlight the rich flavor of the venison without overpowering it. The hot cast iron pan creates a perfect crust on the outside of the meat while keeping the inside tender and juicy. The flaked sea salt on top adds additional flavor and texture to the meat. This truly is the best way to make venison steak!

    Ingredient Notes:

    venison tenderloin ingredients with labels.
    • Venison Tenderloin: This recipe can be used with any wild game steak. But, the cooking time
    • Pork Lard: This recipe uses homemade pork lard but you can use other high-temperature cooking oils like grapeseed, avocado, safflower, etc.
    • Flaked Sea Salt: Flaked sea salt is an optional ingredient added after the steak finishes resting. The flavor and texture of the salt add a little something extra to the steak but it isn't necessary!

    Equipment Notes:

    • Cast Iron Pan: Cast iron pans are great for cooking venison steaks because they hold their heat and develop a nice crust on the outside of the meat. You can use other typical household pans, but I'd suggest investing in a cast iron pan for cooking your venison steaks.
    seasoned venison tenderloins cooking in cast iron pan.

    Pro Tip: Sometimes steaks don't quite get to the right temperature when you pan-sear them. Your steaks could be too cold, your pan too hot, etc. As a failsafe, turn on your oven to 375 degrees F and put the whole pan in the oven with the steaks if they're not quite done yet.

    Step by Step Instructions:

    How to Season Venison Tenderloin:

    There are many methods out there on how to season a venison steak. A good venison steak only needs salt and pepper but when and how you season it is important! Read below for a few important notes for seasoning steak.

    venison tenderloin in paper towel lined bowl.
    Start by patting the steaks dry with a paper towel. This will help the seasoning stick to the steak and will also help the steak develop a nice crust in the pan. Any moisture on the outside of the steak will create steam in the pan which takes away from the ability to form a crust.
    venison tenderloins with salt and pepper on black plate.
    Just before cooking, season the steaks liberally on one side with salt and pepper. As soon as you salt the steak, the salt starts pulling the moisture out of the steak so you want to season it as close to cooking as possible. A good amount of seasoning gets left in the pan after cooking, so you want to make sure enough will be left after cooking to be properly seasoned.
    seasoned venison tenderloins cooking in cast iron pan.
    Set the steak in your hot pan, seasoned side down. Then, season the other side and cook according to the instructions below.
    slices of venison tenderloin with thyme.
    After the steak rests, sprinkle some flaked sea salt on top for additional flavor. Enjoy your perfectly seasoned steak!

    Pro Tip: Learning how to properly season your steaks takes some trial and error. If you're nervous about over-seasoning your steak, err on the side of caution. You can always add more salt at the table but you can't take it away!

    How To Cook Venison Tenderloin in a Cast Iron Pan:

    Venison tenderloins and cast iron pans are like a match made in heaven: a time-honored classic that will never get old. See below for a few simple steps to make the best pan-seared venison steak.

    seasoned venison tenderloins on black plate.
    Season one side of your tenderloins with salt and pepper. See notes above about seasoning.
    lard melting in cast iron pan.
    Heat cast iron pan over medium-high heat. Add lard or other cooking fat and let it melt.
    venison tenderloins cooking in cast iron pan.
    Place tenderloins, seasoned side down into the hot pan.
    seasoned venison tenderloins cooking in cast iron pan.
    Season the other side of the steaks and cook for 2-3 minutes per side.
    seared venison tenderloins in cast iron pan.
    Tenderloins usually have 3(ish) sides. Don't forget to sear the third side!
    searing sides of venison tenderloin in cast iron pan.
    After searing the 3 major sides, you can do a quick 10-15 second sear on any small sides that look raw on the outside.
    venison tenderloins resting on wood board.
    Place steaks on a cutting board and rest for 10 minutes.
    sliced venison tenderloin with thyme.
    Slice and top with flaked sea salt, if desired. Enjoy!

    Pro Tip: Resting is almost as important as cooking when it comes to steaks. Even the most perfectly cooked steak will lose a lot of moisture if you cut it too early. Let your steaks rest for at least 10 minutes before cutting them!

    Putting it All Together:

    A perfectly cooked venison steak is a beautiful centerpiece to any special meal. It doesn't need much to shine! A few simple sides like roasted baby potatoes, roasted cauliflower, or a simple green salad with homemade dressing are great pairings for this prized cut of meat. No matter how you serve it, you're sure to enjoy this time-honored classic!

    slices of venison tenderloin with thyme.
    sliced venison tenderloin on white rectangle plate.

    Recipe FAQ's:

    What temperature do you cook venison tenderloin to?

    Venison tenderloin should be cooked to 120-125 degrees F for medium rare. Venison tenderloin is a very lean cut of meat and shouldn't be cooked past medium or it will dry out.

    What should I serve with venison tenderloin?

    Venison tenderloin is a prized cut of meat that doesn't need much to shine. A few simple sides like roasted baby potatoes, roasted vegetables, or a simple green salad will make this prized cut of meat into a delicious meal!

    Should venison tenderloin be marinated?

    Venison tenderloin is delicious with a simple seasoning of salt and pepper and does not need to be marinated.

    Other Recipes to Try:

    • drizzling red wine sauce over elk backstrap and mushrooms.
      Elk Backstrap with Red Wine Mushrooms
    • sliced elk tenderloin with rosemary compound butter on wood board.
      Sous Vide Elk Tenderloin with Rosemary Shallot Compound Butter
    • sliced venison backstrap with cherry sauce on marble plate.
      Venison Backstrap with Flathead Cherry Sauce
    • sliced venison eye of round with rosemary.
      Sous Vide Venison Eye of Round

    If you make this recipe, please leave a star rating at the bottom of the page! This provides helpful feedback to me and fellow readers. And if you want more delicious, wild game recipes you can subscribe to my newsletter and follow along on Instagram and Pinterest!

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    Recipe:

    sliced venison tenderloin on white rectangle plate.

    Simple Cast Iron Venison Tenderloin

    Annie Weisz
    Beautiful pan-seared venison tenderloin cooked to a perfect medium-rare finished with flaked sea salt. This simple recipe lets this special cut of meat shine!
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 10 mins
    Resting Time 10 mins
    Total Time 25 mins
    Course Main Course
    Cuisine American
    Servings 2
    Calories 262 kcal
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    Equipment

    • cast iron skillet

    Ingredients
      

    • 2 whole venison tenderloins
    • 1 tablespoon lard (or other cooking fat)
    • salt and pepper, to taste
    • flaked sea salt (optional, for serving)

    Instructions
     

    • Pat tenderloins dry with a paper towel. The more dry the outside of the meat is, the better crust you'll get while cooking.
    • Heat cast iron skillet over medium-high heat. Add lard and swirl to coat the pan.
    • Season one side of the tenderloins generously with salt and pepper. A good amount of seasoning will come off in the pan so you want to make sure enough is left on to properly season the steak.
    • Place tenderloins, seasoned side down in the hot pan. Season the other side of the tenderloins and cook for 2-3 minutes per side (3 sides total) or until internal temperature reaches 120-125°F for medium-rare.
    • You can also do a quick 15-second sear on the sides that don't touch the pan, if they look undercooked.
    • Cooking time will vary depending on the size of your tenderloins and the temperature of your pan.
    • Remove tenderloins to a cutting board and let rest for 10 minutes.
    • Slice or cut into medallions (about 1-1 ½" thick).
    • Sprinkle with flaked sea salt, if desired. Serve and enjoy!

    Notes

    • If your tenderloins are on the larger side, preheat your oven to 375 degrees. If the internal temperature of your steaks is low but the outsides are done, put the pan in the oven for a few minutes to finish the steak. Check the temperature frequently so they don't overcook!
    • Season the steaks just before cooking. Once you put salt on the steak, it immediately starts drawing the moisture out so it's best to wait as close to cooking as possible to add salt.

    Nutrition

    Calories: 262kcalProtein: 39gFat: 11gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gCholesterol: 151mgSodium: 232mgPotassium: 541mgCalcium: 9mgIron: 6mg
    Nutrition Information Disclosure
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    Hi, I'm Annie! I'm a wife, mom of 2 boys, Registered Dietitian, Wyoming native, lover of all things food, and the creator of Peak to Plate. I believe that preparing delicious meals and enjoying them mindfully is the best way to pay respect to animals harvested for our consumption. I hope to inspire you to take your cooking skills to new creative heights.

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